Procrastination And Creativity: How Putting Off Activities Can Stifle Creative Energy

The pressure to complete tasks by a deadline can be overwhelming for some. Whether you're procrastinating on a work assignment, homework, or a conversation with a partner, stress can start to pile on. Working on a task soon before a deadline can also reduce the chances of submitting quality work and may have several mental and physical health consequences. 

If you're struggling with procrastination, understanding how this behavior can constrict creativity and how to escape this pattern may be beneficial. 

What is procrastination? 

Joseph Ferrari, Ph.D., a psychologist with the American Psychological Association (APA), states that 20% of US adults are chronic procrastinators who put off tasks at home, work, school, and in relationships. Procrastination involves intentionally putting off a task until soon before the deadline. Some procrastinate to the point that they forgo the task or complete it after the deadline.

What causes procrastination? 

Procrastination has various causes, and some may make it difficult for individuals to stop. Below are a few potential causes: 

• A lack of time management skills 
• Mental health diagnoses like attention-deficit/hyperactivity disorder (ADHD), depression, or anxiety
• Low self-esteem, confidence, passion, or motivation
• Ingrained habits from family members
• Difficulty with commitment
• Mental burnout
• Perfectionism or a fear of failing 
• A lack of accommodation for a disability  

Different support methods may be required depending on the cause of your procrastination. For example, if you're living with a mental illness or have a neurodivergent identity, you might benefit from talking to a therapist or requesting accommodations at your workplace or school. 

How does procrastination stifle creativity? 

Procrastinating behaviors can stifle creativity in a few ways, including the following. 

Reduced time for creating

You might fill your schedule with unfinished projects if you put off multiple tasks. As procrastination can cause prolonged stress, the time you have to yourself leading up to the task may involve stress-relief tactics like using social media or playing video games. When you're experiencing extreme stress levels and worrying about a deadline, you might forget about your hobbies, struggle to find obvious solutions or put things aside that could boost your creativity. 

Added pressure 

Procrastinating adds a level of pressure to your day. For example, if you're trying to paint a piece for your collection, thoughts of the task you need to work on might arise, and you may abandon the piece or make mistakes. 

Chronic stress and burnout 

Stress can cause procrastination, but it can also occur due to procrastination. If you're experiencing chronic stress, you might also be experiencing the adverse impacts of this stress, which can stifle creativity. A few consequences of chronic stress may include the following: 

• Inflammation
• Headaches
• Stress rashes
• Illness
• Mental health conditions 
• Muscle tension 
• Acne 
• Hair loss 
• Constant worrying 

If you're experiencing these symptoms, consider reaching out for support. Chronic stress can be serious, and therapy is a valuable resource that anyone can take advantage of. 

Worsening sleep patterns

Although it may seem unrelated, a lack of sleep can contribute to losing creativity and original ideas. One study found that even one night of sleep loss could impair innovative thinking and flexibility related to creativity. Procrastination can lead to a lack of sleep if one completes projects late at night before a deadline, such as a test or paper for school. If you're staying up to complete tasks, you may feel less productive the next day, causing you to put off more tasks and inciting the cycle once more. 

Mental health challenges 

A lack of sleep, constant pressure, and chronic stress can all lead to mental illness. For some people, this may be generalized anxiety disorder (GAD), major depressive disorder (MDD), or another condition. These mental health conditions may also be the cause of procrastination in someone who was already diagnosed. Regardless of when the mental illness developed, a lack of creativity may be associated with several diagnoses. 

Studies showcase that a lack of motivation is one of the primary symptoms of depression. Without the motivation to create projects one is interested in, one may put off creativity to ensure energy for a procrastinated project. If you're experiencing mental illness and stifled creativity, consider reaching out for help. You're not alone, and support is available. 

Fewer creative ideas

If you're often procrastinating, you might fill your mind with thoughts about the project and the deadline or fill it with distractions like a TV show or extra shifts at work. This preoccupation can lead to fewer creative ideas. If you struggle to develop an idea of what to create, you may be less likely to create it. Writing down your ideas to focus on your intent may lead to results. However, it can be challenging to write without addressing procrastination, as you might experience writer's block. 

How to increase productivity and creativity simultaneously 

You may be able to simultaneously increase your productivity and creativity to ensure your procrastination ceases and that you can still have time for the projects you love. Consider the following tips. 

Practice time blocking

Time blocking is a time management skill aimed at separating each task in your day into strict blocks of time. To block time, plan your week using a calendar or app on your smart device. List every task you must complete and put the essential tasks first. You can then organize them into time blocks to follow each day. 

When scheduling your week, add a time block for creativity each day. For example, you can schedule 30 minutes of drawing or 10 minutes of singing practice. As you get accustomed to your new schedule, you might add more than one block or increase your time limits for creative activities.  

Include the tasks you often procrastinate in your daily schedule with the due date visible. If the task doesn't have a due date, make one for yourself and stick to it. If it helps, you can use intrinsic motivation to get it completed. Studies show that rewards can be helpful in fostering new habits. 

Start small 

Before you try to complete every activity at once, consider starting with more manageable tasks. You can try a few days of these tasks before you take on another. If you have essential tasks due, take on these tasks when you first wake up. Public speaking and motivation coach Brian Tracy calls this the "eat the frog" technique. Taking on your most dreaded tasks first can free up your day for more creative and productive energy with more manageable tasks. 

Find your passion 

Passion is often an ingredient for task completion. If you love what you're doing, you might not see it as a burden. Consider taking a new path if you have a job you dislike or a degree path that isn’t aligning with your values or goals. Working at the expense of your enjoyment and mental health may not benefit you in the long run, even if it results in extra income or a new title. 

Many people succeed in what they're passionate about, as they can spend extra time in their jobs and show their superiors that they enjoy what they do. If you love writing, consider signing up for a freelance platform to start building a portfolio. If you love art, consider going to university for an art degree. Try not to listen to what others tell you you "should" do. Follow your instincts and find tasks you love. 

Ask for accommodations

If your procrastination is due to a lack of accommodations for a disability, you may be able to talk to your school or workplace to put these in place. If your school has a disability center, ask them how you can sign up for accommodation. Some people can receive accommodations for extra time on tests, a quiet room for doing work, or less of a grade reduction for late work. 

Although accommodations can benefit those needing them, they aren't an excuse for procrastination or taking on fewer assignments. You can work with your teachers or workplace to devise a plan that works for you both. 

Connect with a professional

If you continue to experience procrastination and difficulty with creativity after the above steps, you can also talk to a therapist. A therapist can help you build a strategy for managing these symptoms and help you understand the cause. 

Some people avoid therapy due to worries about commuting, paying for parking, or spending more time away from essential tasks. Online therapy platforms like BetterHelp may offer a valuable alternative in these cases. 

With an online therapy platform, you can attend therapy from home and receive valuable insight from a therapist before taking on a home project. You can also create art during therapy if it helps you open up with your therapist. Schedule appointments at times that work for your schedule, make a quick phone call, or simply text your counselor. With BetterHelp, you choose which engagement format you prefer.

Studies back up the effectiveness of online counseling, as well. One study found that online therapy was more cost-effective than face-to-face counseling, offering accessibility for those who face financial stress. Another study found that online therapy was as effective as in-person therapy in treating common mental illnesses like depression, anxiety, and social anxiety disorder, among several others that may be associated with procrastination.